Tag: healthy food

What can help you to lose weight?

As I have mentioned before, the major principle for weight loss is to expend more energy than you receive. In this post I will look at some consumable substances that may aid healthy weight loss. None are proven to be effective for every individual because each person’s body responds to different inputs in a unique way.

Traditional Exercise

Not a consumable, but very important, exercise has always been a major component of weight loss programs, in combination with diet. The practice adheres to the major principle, as it burns off large amounts of energy. A person who is significantly overweight may have to start with an exercise regime that is not too severe at first. Walking, swimming and light weight training is ideal, and build up to more strenuous exercise if desired.

For a person who only wants to lose a few pounds and is reasonably fit, jogging (progressing to running) aerobic classes and weight training should produce good results.

It is not necessary for a person to drive himself/herself into the ground with exercise, the main function of exercise when considering weight loss, is to help get the right balance of energy input/output by following the major principle of expending more energy that one receives.

The chosen exercise program should be used in conjunction with a sensible diet plan that contains healthful supplies of all of the main components, carbohydrates, fats and proteins. I advocate a diet that is not so severe that it completely cuts out one of the three elements although such diet plans have worked for some people, and as always you will have to experiment and see what your particular body likes. One of my concerns for such diets is the fact that they may not be sustainable in the long-term which is why I prefer the more traditional approach. There is a great Diet plan called “Beyond Diet”, it is not really a diet plan as we think of them, it is more of a total long term eating lifestyle change. I am not an affiliate of Beyond Diet, I just think that it is very sensible and one of my family members uses it to good effect.

Your food should be as healthy and natural as you can possibly get it, and be sure to double-check the claims of “Organic” and “Non-GMO” on all of your food.

Diet and exercise should be the foundation of any weight loss program. The following is a list of extra assistance that may or may not be of use to you, depending on your psychological tendencies and things that your individual body responds to.

Apple Cider Vinegar

The major active ingredient of ACV is acetic acid. Drinking ACV diluted in water, is said by some to reduce hunger pangs and reduce fat storage. Studies on rats that were given acetic acid seems to have shown a reduction of belly fat. ACV is said to have many benefits, I personally use it as a treatment for spots and it works great. The reader will need to experiment with ACV to see if it works for them, but remember to get the natural unfiltered Apple Cider Vinegar containing “the mother” . The mother is a cloudy weblike substance within the vinegar which is believed to hold the key to the substance’s properties.

Green Tea

Green tea is said to have several health benefits, and it is believed to be very effective for losing weight. Green Tea has a high level of catechins, natural antioxidants that can improve metabolism and increase the burning of fat.

It also contains the substances caffeine and EGCG, which can have a positive effects on

metabolism. Other components in green tea increase the levels of hormones that are responsible for fat burning in our system and they release more fat into the bloodstream.

Herbs That are Believed to Assist With Weight Loss

Fenugreek, believed to reduce appetite and food consumption.

Cumin, believed to accelerate the burning of fat and thus assist weight loss.

Cayenne Pepper, a form of chili pepper containing capsaicin, which is believed to increase metabolism, it may also reduce hunger and calorie intake.

Cinnamon, made from tree bark, this popular spice is high in antioxidants and could reduce blood sugar levels, resulting in appetite and hunger suppression.

Ginger, may help lower weight by increasing metabolism and fat burning and may also decrease fat absorption and appetite.

Ginseng, frequently used in traditional Chinese medicine for many complaints. It may encourage weight loss, slow fat absorption and modify fat formation.

Oregano, This herb contains a substance called Carvacrol. Animal studies have suggested that mice taking Carvacrol showed less weight gain and less fat gain than mice who were not fed the substance.

Black Pepper, is a common kitchen ingredient. It contains a compound called piperine which is believed to have a positive effect on weight loss.

Weight Loss Pills

There are many pills on the market that claim to promote, assist or cause weight loss. The wise potential buyer would research each brand to discover the ingredients and read reviews. Some pills contain herb extracts and some contain a lot of caffeine. There are prescription pills for weight loss and they may be effective but the ingredients and side effects should be reviewed before taking them.

Foods For Weight Loss

Real butter from grass-fed cows, full fat dairy products and beef (preferably grass-fed) all contain high amounts of a compound called conjugated linoleic acid, CLA, which is a polyunsaturated fat. The human body does not make this substance. CLA is believed to be beneficial in weight loss because it may decrease body fat mass and increase lean body mass. These food also find approval with myself, as I believe that some full fat foods have gained an undeserved bad reputation over the last 30 years or so. People who lived 100 years ago were eating all of these full fat products and there was not an obesity problem like there is today. The CLA found in food is thought to be superior to supplements containing it. AS always, try to eat organic and natural products.

Coconut Oil

Coconut oil contains medium-chain fatty acids and it can help the body burn fat for fuel and use up more energy. Coconut oil have also been found to be very satisfying for hunger and may support thyroid health, which is important for keeping your metabolism working correctly. I use coconut oil exclusively when I need to cook food in oil. The oil comes in a solid form but melts under heat and can be used for frying. I cook my burgers and eggs in coconut oil and they taste wonderful.

Foods High In Protein

These foods make the body work harder to break them down than low protein foods and that requires more energy. As you are eating you are also burning energy. High protein foods also help to make you feel full so you may eat less.

Water For Weight Loss

Water is essential for everyone, so you are going to have to drink it regardless. Most studies suggest that a normal healthy water intake is 8 ounces, 8 times a day. If you are exercising, then you may need more.

Water is said by some, to be a nutrient in it’s own right and it performs various functions, such as eliminating waste via urination, perspiration and bowel movements. Water keeps your temperature normal, lubricates and cushions joints and protects sensitive tissues. Water is also believed to boost metabolism. If you are in a weight loss program, all of the above functions of water are extremely useful to you.

I believe that the type of water that is consumed is also important. Distilled water has its uses but I would not recommend it for a weight loss program. Despite the fact that in general, plastic bottles are used to supply us with the natural spring water found in stores, I believe that this is the best option for drinking water. Filtering your own water is probably the ideal, but the equipment is very expensive if you want to do it right.

So, what can you do with all of this information? Here’s a suggestion:

Sit down and either buy a diet plan or formulate your own, incorporating several of the foods that are discussed above. In my opinion, the food and drink must be as natural as you can get in order for the plan to work to best effect. Because of the modern way of life, if you are formulating the plan yourself, it is advisable to plan out every meal for the whole week, every week.

Research exercise routines, pick one that you like the sound of and start it. I would recommend some aerobics and also a weight training routine because muscle burns more energy than fat and the aim is to burn energy. You don’t necessarily need to invent your own plan, you can look for existing plans that incorporate aerobics and weights and buy the plan.

If after a few weeks, the plan isn’t working for you, add something to it or replace an element of the plan.

It takes a lot of effort and knowledge for a person to effectively devise their own weight loss plan. The easy way is to buy a diet plan, buy an exercise plan and incorporate the herbs and foods (all or some) discussed above, into the plans.

The bottom line is that whatever you do, you have to follow the plan. You will also have to tweak the plan to fit your body, expenses and schedule.